Beef and Chickpea Stew

This Beef and Chickpea Stew is a hearty Lebanese dish that combines tender beef with protein-rich chickpeas, simmered in a fragrant blend of spices. Perfect for a comforting dinner, it offers a delightful balance of flavors and textures.

Ingredients

• Beef stew meat - 300 grams
• Canned chickpeas - 1 cup (240 grams), drained and rinsed
• Onion - 1 medium, chopped
• Garlic - 3 cloves, minced
• Tomato paste - 2 tablespoons
• Carrot - 1 medium, diced
• Potato - 1 medium, diced
• Cumin - 1 teaspoon
• Coriander - 1 teaspoon
• Cinnamon - 1/2 teaspoon
• Turmeric - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Beef broth - 2 cups
• Fresh parsley - for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic and cook for an additional minute until fragrant.
3. Increase the heat to medium-high and add the beef stew meat. Brown the beef on all sides, about 5-7 minutes.
4. Stir in the tomato paste, cumin, coriander, cinnamon, turmeric, salt, and black pepper, cooking for another 2-3 minutes to toast the spices.
5. Add the diced carrot and potato to the pot, followed by the beef broth. Bring to a simmer.
6. Cover the pot and reduce the heat to low. Let it simmer for about 30 minutes, or until the beef is tender.
7. Add the drained chickpeas and cook for an additional 10 minutes, uncovered, to heat through.
8. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 550
• Protein: 40 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 100 mg
• Total Fat: 20 g
• Saturated Fat: 4 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in protein from beef and chickpeas, which supports muscle growth and repair.
• Contains fiber from chickpeas and vegetables, promoting digestive health.

Tags